七種辦法消除眼疲勞
9月14日，沈陽市滿族中學(xué)的學(xué)生在做眼保健操。新華社發(fā)(龍雷攝)
The rapid advance of technology over the past two decades has meant that many of us spend a considerable portion of the day staring at screens, whether that’s our smartphone or our office computer. As a result, studies have shown that between 50% and 90% of office workers have eye strain or associated health issues such as eye-twitching, red eyes, headaches and fatigue. So, how can you make things easier on your eyes?
過去20年科技的飛速發(fā)展意味著很多人每天大部分的時間都在盯著手機或辦公電腦的屏幕看。因此研究顯示，50%到90%的員工有眼疲勞或相關(guān)健康問題，比如眼跳、眼睛發(fā)紅、頭疼和疲勞。那么，怎樣才能緩解眼疲勞呢?
Get regular eye tests
定期做視力檢查
If you work on a computer every day, experts recommend having a comprehensive eye exam every year to detect problems before they develop. During this test, you should tell the doctor how often you use your phone and your computer. You should also measure the distance from your eyes to your screen at work and tell your doctor, so your eyes can be tested at that distance.
如果你每天面對電腦工作，專家建議你每年給眼睛做一次綜合檢查，及時發(fā)現(xiàn)問題。在檢查中，你要告訴醫(yī)生你使用手機和電腦的頻率。你還應(yīng)該測量工作時眼睛距離屏幕的距離并告知醫(yī)生，這樣你的眼睛就可以按此距離檢查。
Give your eyes space
給眼睛空間
The closer your phone/computer screen is to your eyes, the harder they have to work to focus. Studies on computer-related eye strain suggest that screens should be no closer than 40cm from your face. If this makes it hard for you to read, consider increasing the size of the text, rather than moving the screen closer.
你的眼睛距離手機和電腦屏幕越近，眼睛就越難聚焦。電腦眼疲勞的相關(guān)研究顯示，人臉距離屏幕最少要40厘米。如果這讓你看不清，就把字體調(diào)大些，而不是把屏幕挪得更近。
Take breaks
休息休息
This may not always be practical if you have a hectic job, but it’s important to try to take regular breaks from staring directly at a screen, to give your eyes a chance to rest and rehydrate. While surveys have shown that many office workers take no more than half an hour a day away from their computer, it’s recommended that you take a 15-minute break after every two hours spent at your screen. If this isn’t possible, a study has shown that levels of eye strain are much reduced when workers take at least four five-minute breaks a day, on top of a half-hour lunch break away from their computer.
如果你工作很忙，這可能不太現(xiàn)實，但試著定期讓眼睛休息休息，而不是一直盯著屏幕不動很重要，能讓你的眼睛有機會休息和補水。研究顯示，很多員工每天工作時不看電腦的時間只有半小時。根據(jù)建議，每天看兩個小時屏幕后應(yīng)該休息15分鐘。如果辦不到，研究顯示，除了午飯半小時外，如果每天分四次，每次休息五分鐘，眼疲勞的狀況將大大緩解。
Reduce glare
減少眩目
Glare is one of the biggest causes of screen-related eye strain. You can negate it by ensuring that you are using your phone or computer in a room where the lighting is bright enough. If your device is consistently brighter than your surroundings, this will lead to eye strain and fatigue. Something else that can help is an anti-glare screen filter on your monitor or phone. If you wear glasses, some experts recommend buying lenses with anti-reflective coatings.
眩目是注視屏幕導(dǎo)致眼疲勞的最大原因之一。只要保證在光線足夠充足的屋子里看手機或電腦就能避免這一點。如果你的設(shè)備一直比周圍環(huán)境更亮，會導(dǎo)致眼疲勞。顯示屏和手機上安裝防眩目屏?xí)袔椭?。如果你戴眼鏡，一些專家建議你買有防反射涂層的鏡片。
Exercise your eyes
鍛煉眼睛
Staring at a screen continuously for hours on end causes focusing fatigue. To avoid this, many eye experts recommend the “20-20-20 rule” – looking away from your phone/computer screen every 20 minutes and focusing on an object at least 20ft away for at least 20 seconds. The science behind this trick is that looking at objects at a distance relaxes the focusing muscle in the eye, helping to reduce fatigue.
連續(xù)數(shù)小時盯著屏幕會導(dǎo)致聚焦性眼疲勞。為了避免這一點，很多眼科專家推薦“20-20-20規(guī)則”，也就是每20分鐘讓眼睛離開手機或電腦屏幕，盯著20英尺(約合6.1米)外的物體看至少20秒。這種做法的科學(xué)道理是看遠(yuǎn)處的物體能放松眼部的緊張肌肉，幫助緩解眼疲勞。
Blink
眨眼
We don’t realise it, but our eyes blink differently and less frequently when we are staring at our phone or computer screen. Normally, we blink about 15 times a minute, but this drops by a third while we are looking at screens – and the blinks that do occur are typically partial blinks, meaning that during the blink phase the upper lid doesn’t come all the way down. This reduced blinking ability makes it difficult for the eyeball to remain moist, since the tears coating the eye evaporate more rapidly. If you find you have dry eyes as a result of excessive screen use, experts recommend either using artificial tears to refresh your eyes or resetting your natural blink frequency through an exercise where you blink slowly 10 times, as if shutting your eyes for sleep, every 20 minutes.
我們的眼睛在盯著手機或電腦屏幕時眨眼方式不同，頻率也更低，這一點我們并沒有注意到。我們一般每分鐘眨眼15次，但盯著屏幕時一分鐘只眨眼10次，而且屬于典型的不完全眨眼，也就是眨眼時上眼皮并沒有完全落下。這種不完全眨眼使眼球很難保持濕潤，因為眼球表面的淚水蒸發(fā)更快。如果你發(fā)現(xiàn)因為過度使用屏幕而眼睛發(fā)干，專家建議你使用人工淚液消除眼疲勞，或者進行眼部鍛煉，也就是緩慢眨眼10次來重置自然的眨眼頻率，就好比每20分鐘讓你的眼睛睡個覺。
Make your screen more eye-friendly
讓屏幕更友好
You can take steps to make your screen easier on your eyes, such as making the text larger, increasing your device’s refresh rate to ensure less flickering of the screen, and shifting the screen’s colour levels away from the blue end of the spectrum and towards the softer yellow end. This is important, because the retina contains blue-light-sensitive molecules; some studies have suggested that constant intense exposure to blue light can damage the retina.
你可以采取一些措施讓眼睛看屏幕更輕松，比如放大字體，增加設(shè)備的刷新頻率以確保屏幕閃爍更少，并把屏幕的顏色層從光譜的深藍色調(diào)整為柔黃色。這很重要，因為視網(wǎng)膜含有藍光敏分子，一些研究顯示，總盯著藍光看會損傷視網(wǎng)膜。
